Kefir is part of the vast majority of diets. It is a satisfying and gastric drink that is able to restore nutritional deficiencies that can occur with severe dietary restrictions. The kefir diet is good, among other things, because it helps to maintain the normal intestinal microbiome - beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in digestion and assimilation of food.
In mono and mixed diets, kefir takes pride of place everywhere as an easily digestible and nutritious food product.
The benefits of kefir
The benefits of kefir were known even before Russia had its own production. Medical trips to the Caucasus included, in addition to treatment with mineral waters, eating local products. Doctors of that time touted the undeniable health benefits of the drink, kefir was considered almost a panacea for all diseases. Of course, this is an exaggeration, but kefir really has many undeniable advantages.
Powerful Probiotic
Due to its composition, kefir is "friends" with the microflora of our body and helps it work. With the help of kefir, it is easy to restore the disturbed balance of beneficial microorganisms. After taking antibiotics, poisoning, viral diseases - drinking this drink will easily put all the digestive organs in order. Kefir promotes the digestion of food, helps to reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive drugs with lacto- and bifidobacteria, which are often prescribed to be taken along with antibiotics.
Good for bones
Kefir contains a lot of calcium in a form that is suitable for the body. One glass of drink contains 30% of the daily dose of this element. In addition, kefir contains small amounts of vitamin D and ascorbic acid, without which calcium is not absorbed. This combination provides a person with everything that is necessary to saturate the bones with minerals.
Relieves allergy symptoms
Very often, allergic reactions occur due to the fact that proteins are not digested enough in the intestines, which cause the body's immune response. The use of kefir for allergies helps for two reasons.
- Beneficial bacteria promotes deeper protein breakdown.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is thanks to these properties that kefir alleviates forms of allergies, accompanied by rashes or peeling of the skin.
Important! The above does not apply to cases of cow's milk protein allergy. It is contraindicated for such people to drink kefir.
Nutrient Source
| Name | weight, g | proteins, g | fats, g | carbohydrates, g | kcal |
| Kefir 2. 5% | 100 | 2. 8 | 2. 5 | 3. 9 | fifty |
Kefir is characterized by a balanced composition. One glass contains about 6 grams of protein, and it is completely absorbed and gives a feeling of satiety for a long time. Carbohydrates in the same amount - 10 grams, fat from 1 to 7 grams, depending on the fat content. This combination of nutrients makes kefir a product that can be consumed in large quantities, while it will not harm the figure.
Popular diet options
The answer to the question of how to lose weight on kefir depends on how quickly you need to lose weight, how many kilograms and how severe the restrictions are planned by the person. Among those who lose weight in this way, several diet options are most popular. These are short-term diets designed for short periods, a maximum of a week.
The classic version of the kefir diet
This method consists in the daily use of 1. 5 liters of kefir, plus a small portion of other food, weighing up to 100 grams, is added to this every day. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, more important are the basic principles:
- All additional food can not be salted.
- In addition to kefir, you can only drink plain or mineral water.
- 2-3 days before the start of the diet, give up harmful foods.
In this case, the diet will help to lose 3-5 kg of excess weight in a short time.
Kefir apple diet
A fairly rigid dietary option, suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, the diet can lead to serious indigestion. The principle of such nutrition is simple. Per day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
Products are divided into 6 equal parts, consumed during wakefulness at regular intervals.
Such a diet cleanses the body of toxins well, but it is quite difficult to withstand it. If you follow it for 3-5 days, during this time you will be able to lose 3-5 kg.
A strict diet is not recommended for a long time, as the loss of trace elements from the body may begin.
Kefir cucumber diet
The option is suitable for those who have a need to quickly lose a couple of kilograms. It is strongly not recommended to adhere to such a diet for more than three days. For a three-day unloading marathon for one day you need:
- 1. 5 liters of kefir,
- 1. 5 kilograms of fresh cucumbers.
Products are divided into 5 parts and consumed at regular intervals. A very strict option, it is not recommended to use it unless absolutely necessary.
Strict kefir diet
The toughest option is kefir mono-diet. This is a very good way to quickly lose significant weight, but this option requires a fair amount of willpower and a completely healthy body. Such a restriction can be observed for no more than three days, and then smoothly exit the diet without eating high-calorie foods for a few more days. If immediately after three days on one kefir you pounce on food, all efforts will be in vain, the weight will return.
For such a diet, you need kefir of any fat content, in the amount of 1. 5-2 liters per day. Drink it should be divided into 5-6 doses. In addition to kefir, only clean water is allowed to drink. If you do not have experience with strict diets, it is better not to try to immediately withstand three days. Try first one day, after a couple of weeks - two. And after a month, you can try to withstand three days of strict restrictions.
Important! Even if you have the strength to stay on such a diet for longer, you should not do it. Compliance with a strict kefir diet for more than three days contributes to the leaching of minerals and trace elements from the body.
Kefir diet for 7 days
Kefir diet for a week is not suitable for the fastest weight loss, but weight loss will be irrevocable. Lost pounds will not stick back to the body, unless, of course, you complete the diet with fast food. For such a diet, it is necessary to drink 1. 5 liters of a fermented milk drink per day, with the addition of certain products to it:
- 1 day - baked or boiled potatoes in their skins - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat baked fish - 200 gr.
- Day 5 - fresh apples or coleslaw - up to 500 gr.
- Day 6 - only clean water.
- Day 7 - any unsweetened fruit - 500 gr.
In the early days, the intake of protein gives the body a reserve of strength, at the end of the diet, plant foods improve peristalsis and stimulate digestion. On such a diet for 7 days, you can get rid of a few extra pounds.
Pros and cons of the diet
Like any diet based on one product, kefir has its advantages and disadvantages. The former, however, outweigh, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Advantages
The main advantage is the variety of options in which you can use kefir both alone and in tandem with a wide variety of products. Besides:
- Kefir diet gives excellent results that last a long time.
- Nutritious fermented milk drink is rich in proteins, and it also contains milk fat, which helps vitamins to be absorbed.
- Another advantage is the availability of this option. The allowed food ration is inexpensive, available to any wallet, and is also available in almost every store. For a week of a diet of products leaves a little.
- On the day of kefir, you can drink quite a lot, the diet is easy to keep.
disadvantages
The cons of the kefir diet are not too serious, but there are things that you need to pay attention to:
- Kefir helps to speed up metabolism, drugs taken on a kefir diet may not have time to act as they should.
- With prolonged mono-nutrition, the body may experience a lack of certain elements; it is contraindicated to follow such a diet for a month. So the question of how long you can sit on kefir is not an idle one.
- Kefir has a mild laxative effect, people with digestive problems should take this into account.
- With increased acidity in the stomach, it is also worth choosing a kefir diet with caution.
How to get out of the kefir diet
All efforts to maintain a diet can be in vain if you do not know how to get out of it correctly. This is especially important in the case of choosing options with strict restrictions. To lose weight by 7 kilograms, which will come back in a couple of weeks, is not entirely joyful.
First, the exit should go gradually. The first couple of days you can have vegetables, then add some cereals, after a few more days - add meat to the diet.
Vo-the second, two more weeks a minimum, there should be no alcohol. Alcoholic drinks hit the metabolism, and their use involuntarily causes you to overeat.
If you follow these rules, a diet for weight loss will bring maximum results.
Table of allowed products
Since the kefir diet allows you to diversify the menu, you can take any of the permitted products and use them with kefir. The main thing is to maintain reasonable restrictions in everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Virtually all vegetables are allowed, especially green ones.
| Name | Squirrels | Fats | Carbohydrates | calories |
| cucumbers | 0. 8 | 0. 1 | 2. 5 | fourteen |
| Tomatoes | 0. 6 | 0. 2 | 4. 2 | 20 |
| green onion | 1. 3 | 0. 0 | 4. 6 | nineteen |
| Carrot | 1. 3 | 0. 1 | 6. 9 | 32 |
| Cabbage | 1. 8 | 0. 1 | 6. 8 | 27 |
| Salad | one | 0 | one | thirteen |
| Boiled potatoes | 2 | 0 | 17 | 82 |
Fruits
Fruits should be chosen not the sweetest, in which there is a lot of water and fiber. From them you can make a fruit salad, nutritious and tasty.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Apple | 0. 4 | 0. 4 | 9. 8 | 47 |
| Pear | 0. 4 | 0. 3 | 10. 9 | 51 |
| Orange | 0. 9 | 0. 2 | 8. 1 | 36 |
| Grapefruit | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
Berries
Any berries are useful, with the exception of grapes.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Strawberry | 0. 8 | 0. 4 | 7. 5 | 41 |
| Raspberry | 0. 8 | 0. 5 | 8. 3 | 46 |
| Black currant | one | 0. 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are quite heavy food for digestion, kefir diet is combined with them, but you have to be careful.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Champignon | 4. 3 | one | one | 27 |
| oyster mushroom | 2. 5 | 0. 3 | 6. 8 | 38 |
Nuts and dried fruits
They contain a lot of calories and sugar, you should not get too carried away with such products.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Prunes | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almond | eighteen | 53 | thirteen | 609 |
| Hazelnut | sixteen | 67 | ten | 704 |
| Cashew | 25 | 54 | thirteen | 643 |
Cereals and cereals
These foods are very good for mixed diets. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| Oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| Rice white | 6. 7 | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| semolina | 10. 3 | one | 73. 3 | 328 |
Chocolate
Some dark chocolate and very limited in weight. This is the maximum of sweets that can be eaten once or twice if you maintain a kefir diet.
condiments
Some seasonings are very suitable for making slimming cocktails, which use kefir or drinkable yogurt as a base. In such cocktails, you can add cinnamon, dried ginger powder and red pepper in a small amount.
To dress a vegetable salad, as well as improve the taste of meat or fish, you can use natural fresh or dried herbs.
The use of other seasonings is best avoided, as they:
- Irritate the gastric mucosa.
- Stimulate appetite, causing a feeling of hunger.
Milk products
In addition to kefir itself, you can diversify your diet with natural yogurt or low-fat cottage cheese. But you should prefer kefir, as it differs from other products in its microbiological composition. Although the curd products eaten for breakfast will allow you not to feel very hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use exclusively the breast, other parts are also suitable. But the bird must be skinless and cooked in a dietary way - steamed, or baked in the oven without oil, or simply boiled.
Eggs
Boiled bird eggs are a very good dietary product rich in protein. They help satisfy hunger and do not violate dietary principles. If you do not like boiled eggs, you can make scrambled eggs in a dry frying pan with a non-stick coating.
Fish and seafood
Fatty fish are not recommended. Despite the presence of beneficial Omega-3 acids, such food can be difficult for digestion, especially if a rigid kefir diet is chosen.
It is worth preferring the fillet of white varieties - pollock, cod, pike perch or hake. Such fish will enrich the diet with protein without causing unnecessary stress on the body. For dinner or lunch, boiled fish will saturate the body for a long time.
If possible, it is worth eating seafood rich in protein - mussels or shrimp.
Table of prohibited products
Many foods are banned due to either excess calories or because they provoke digestive disorders. For example, sweets will cause a jump in blood glucose and slow down the metabolism. Excess salt will cause swelling and slow down the leaching of toxins. Alcohol - causes severe dehydration in large quantities, and small ones increase appetite and irritate the stomach.
Snacks
One of the most harmful products, especially in the case of strict restrictions, such as the kefir diet. They have a negative impact on several fronts at once: salt, trans fats, seasonings. Their calorie content is also very high, while snacks do not carry the slightest benefit.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Popcorn | 7. 3 | 13. 5 | 62. 7 | 407 |
| Chips fried | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
Flour and pasta
Almost all products from this category are prohibited if you are on a kefir diet. There are several reasons for this:
- The calorie content of such products, a quick result cannot be achieved.
- The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.
Bakery products
Everything that relates to flour can be said about bakery products. Additionally, it is worth noting that, as a rule, there is a lot of sugar and yeast in baking - this is not combined with a kefir diet.
Confectionery
The first thing you can answer the question - how to lose weight? This is a complete rejection of sweets. Their calorie content is not the worst thing. A huge amount of glucose entering the bloodstream leads to insulin surges. And elevated insulin levels make you feel hungry more often. When consuming a large number of confectionery products, a person falls into a vicious circle, from which it is very difficult to get out.
Ice cream
In itself, ice cream is not so dangerous in composition, it contains milk protein and milk fat. But ice cream, like any sweet, provokes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, satiety sets in for 2-3 hours, and after ice cream you want to eat after 20 minutes.
Chocolate
If you can’t imagine life without sweets at all, you can eat a couple of slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the ensuing consequences.
Sauces and condiments
There should not be any high-calorie food supplements on a kefir diet. Various sauces, ketchup, mayonnaise - all this provokes overeating and adds extra calories. The table shows the values \u200b\u200bof just one tablespoon of these products, and this is already a lot.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Mayonnaise | 0. 5 | 13. 75 | 0. 5 | 130 |
| Ketchup | 0. 4 | 0 | 6 | 25 |
| Cheese sauce | 0 | ten | 1. 3 | 100 |
Milk products
Sweet milk is prohibited. Yoghurts with a lot of sugar and artificial additives, various curds with raisins, glazed curds are not dairy products, but confectionery.
processed cheese
Processed cheese, especially with additives on a kefir diet, cannot be eaten. Hard cheese and natural cottage cheese are good for everyone, except that they can cause problems with the intestines and slow down peristalsis. So it is better to use them very carefully.
Meat products
Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products overload the pancreas quite strongly, in addition, they have too many calories per 100 grams of weight, it is difficult to calculate whether there is a permitted portion.
Sausages
Any sausage product is not a natural product, but a mixture of industrial meat and fats, seasoned with salt and spices for appetite and stuffed with moisture-retaining agents. Swelling, stomach pain, increased pressure and a huge amount of extra calories. You need to refuse such things, even if you eat not only kefir.
Oils and fats
Butter on a kefir diet is prohibited. Vegetable oils are also best avoided. That's a lot of calories and a load on the gallbladder. For the assimilation of fat-soluble vitamins from vegetables and fruits, the fat contained in natural kefir is enough.
Alcoholic drinks
Any alcohol is categorically not compatible with diet food. In addition to increasing appetite, the danger of alcohol is that such drinks greatly overload the liver. Instead of intensively removing toxins from the body, which cleanses kefir, weight loss may stop, as the internal organs will be busy neutralizing alcohol and its decay products, such as aldehydes and acetic acid.
Wholly or partially restricted products
Carbonated drinks can increase acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also disrupt the correct course of the diet. Otherwise, it all depends on what kind of weight loss option is chosen. A strict diet for three days excludes everything, the classic diet allows a lot.
To be guaranteed to lose weight, it is better to use foods only from the list of allowed ones. How many days - depends on the severity of the diet.
Diet dishes from kefir
On the basis of kefir, you can prepare full-fledged dishes that fit into the canons of the diet, are healthy, and at the same time they can be consumed even for dinner.
Oatmeal cookies
Such pastries will replace sweets, while satisfying hunger and saturating the body with useful fiber. To make cookies you will need:
- Kefir 1% - 300 gr.
- Hercules flakes - 300 gr.
- Raisins - 100 gr.
- Oil for lubrication - 20 gr.
- Honey - 30 gr.
Pour the flakes with kefir and leave for 30-40 minutes to soften them. At this time, steam the washed raisins with boiling water. When the flakes become soft, add the rest of the ingredients to them and mix. Line a baking sheet with parchment or grease with butter. Form cookies, about 1. 5 cm thick, put on a baking sheet and put in the oven for half an hour.
Diet pancakes on kefir
Fritters are made according to the same principle as ordinary ones, but wheat flour should be replaced with chopped oatmeal. Such pancakes are tasty and comply with the rules of the kefir diet. The proportion of products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken egg - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
All ingredients must be mixed and be sure to let stand for about 30 minutes so that the flakes soften and the baking powder begins to work. Bake pancakes in a pan without using oil.
Recipe for diet pancakes on kefir
To prepare such pancakes that you can eat just like that, or you can add some filling to them, you will need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Oat flour - 1 cup.
- Honey - 3 tablespoons.
- Chicken egg - 2 pcs.
- Soda - 0. 5 tsp
- Salt is on the tip of a knife.
First you need to mix kefir with soda and stir so that it begins to simmer. Then add all the liquid ingredients, mix, and then add the flour in small portions, stirring thoroughly. If the dough is too liquid, the amount of flour should be increased. Leave for 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.
To make the dough softer, all ingredients should be at room temperature. Kefir and eggs should be taken out of the refrigerator in advance.
Who is contraindicated kefir diet
The kefir diet has very few contraindications. It should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable, and the lack of certain micronutrients can seriously undermine health.
- People allergic to cow's milk protein or lactose intolerant. From such a diet, the body can suffer.
- Those who suffer from gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A diet rich in protein overloads this organ.
Conclusion
The kefir diet, due to its variability, is very much appreciated by many people. It is easy to choose a diet that will either help you quickly cleanse the body, or slowly get in shape, or pull yourself up a little - it depends on your goals.
Many people choose the kefir diet because of the beneficial properties of the product and the affordable price of allowed food.
The main thing is not to forget that the right way out of the diet is half the success. It depends on him whether it will be possible to keep the weight, or the kilograms will quickly return back.